Comparing Nutrients in 1 pound Blanched Almonds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Chia	13%	54%	33%

Macro Nutrients

	Blanched Almonds	Chia	Recommended Dietary Allowance
Energy	92% 2676kcal	76% 2204kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	144% 139g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	47.2% 15g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	5055% 81g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	156% 26.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	147% 191g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	411% 156g	38g per day for Men 19-50 years
Protein	173% 97g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.06% 7.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chia	Recommended Dietary Allowance
Calcium	107% 1070mg	286% 2862mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	466% 4.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	186% 15mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	362% 1520mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	537% 12.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	557% 3901mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	189% 20.8mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Chia per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Chia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Chia:

• 1 pound of Blanched Almonds has 4.2 times more Vitamin B2 and 47.5 times more Vitamin E than Chia.
• While 1 lb of Dried Chia Seeds contains 3.2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Blanched Almonds.
• Both Blanched Almonds and Chia provide similar amounts of Vitamin B9 per one pound.
• Both Blanched Almonds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Chia:

• 1 pound of Blanched Almonds has 1.6 times more Potassium than Chia.
• While 1 lb of Dried Chia Seeds contains 2.7 times more Calcium, 2.4 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 17.3 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Chia contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.2 times more Energy, 1.7 times more Fat, 2.1 times more Omega 6 and 1.3 times more Protein than Chia.
• While 1 lb of Dried Chia Seeds contains 4457.5 times more Omega 3, 2.3 times more Carbohydrate and 3.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Chia offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3